3:00 Progressive Pacing on the Bike…
1:00 EZ Pace
1:00 Moderate Pace
:30 Moderate-High Pace
:30 Hard Pace

Into…

2-3 ROUNDS
4 Big Arm Circles Back
4 Big Arm Circles Forward
8 Alt. Samson Stretch
10 Alt. Side Lunges (keep hips low)
12 Perfect Hollow Rocks

6 SETS
ON A 4:00 RUNNING CLOCK...
25/20 Cal Bike
15 Up Downs
Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

ON A 5:00 RUNNING CLOCK...
Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)